Go Back
–+ servings

Best Mediterranean Bean Salad (Easy & Refreshing)

This vibrant Mediterranean bean salad is a quick, easy, and healthy dish packed with protein and fresh vegetables. Featuring a unique onion maceration trick for balanced flavor, it's perfect for a light lunch, side, or potluck. Flavors deepen with time, making it ideal for meal prep.
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Lunch, Salad, Side Dish
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 can chickpeas 14-ounce, rinsed and drained (about 1 1/2 cups)
  • 1 can cannellini beans 14-ounce, rinsed and drained (about 1 1/2 cups)
  • 1 cup quartered cherry or grape tomatoes
  • 1 cup chopped cucumber (about 1/2 a large English cucumber)
  • 1/2 cup chopped red onion (about 1/2 a small onion)
  • 1/2 cup crumbled feta cheese
  • 1/4 cup chopped fresh parsley
  • 1/4 cup olive oil
  • 3 tablespoons red wine vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt or to taste
  • 1/4 teaspoon black pepper or to taste

Equipment

  • Large salad bowl
  • Small Bowl
  • Whisk (or Mason jar)

Method
 

Macerate the Onion
  1. In a small bowl, combine the chopped red onion with the red wine vinegar and fresh lemon juice. Set aside and let sit for at least 10 minutes while you prepare the rest of the ingredients.
Combine the Salad Ingredients
  1. In a large salad bowl, add the rinsed and drained chickpeas and cannellini beans. Add the quartered cherry tomatoes, chopped cucumber, crumbled feta cheese, and chopped fresh parsley.
Finish the Dressing
  1. Return to the small bowl with the macerated onions. Add the olive oil, dried oregano, salt, and black pepper directly to the bowl. Whisk everything together until the dressing is well combined. For a perfect emulsion, you can add all the dressing ingredients to a mason jar, seal it tightly, and shake it vigorously for about 30 seconds.
Toss and Serve
  1. Pour the finished dressing over the salad in the large bowl. Use a large spoon to gently toss everything together until all the ingredients are evenly coated. You can serve the salad immediately, but for the best flavor, I recommend letting it rest for at least 30 minutes to allow the flavors to meld.

Nutrition

Calories: 350kcalCarbohydrates: 38gProtein: 12gFat: 18gSaturated Fat: 4gCholesterol: 15mgSodium: 500mgPotassium: 400mgFiber: 10gSugar: 7gVitamin A: 10IUVitamin C: 20mgCalcium: 15mgIron: 15mg

Notes

Allow the salad to marinate for at least 30 minutes for best flavor. Rinse canned beans well to remove starch and excess sodium. For a creamy dressing, shake ingredients in a sealed mason jar. Store in an airtight container for up to 4 days, as flavors deepen over time. For crispier fresh ingredients, add them just before serving.
Nutrition information is estimated based on common ingredients and serving sizes and may vary.

Tried this recipe?

Let us know how it was!